Jalkakyykky 3x5x70% (prosentit suuntaa antavia)
Penkkipunnerrus 3x5x70%
Jalkojennosto roikkuen 3-4x12-20 (polvennostot ok)
Pystysoutu tangolla 3-4x12-20

A,
5 rounds for quality of:
Yoke Carry, pick load, 30m
Rest 1:30
Extended Arm Sled Drag, pick load, 30m
Rest 1:30

Yoke Carries- moderate load
Extended Arm Sled Drags- moderate load

B,
For time:
10 Rope Climbs
40 Handstand Push-ups
60 Box Jump + Air Squats @60/50cm
40 Push Jerks @61/43kg
200 Double Unders

Goal: sub 20 mins

C,
For quality:
3x10 L/10 R Split Squat + Split Stance Good Mornings, pick load
3x8 Kang Squats, pick load
Sled Drag Face Pull, pick load, 3x 15m

Complete all exercises at RPE 7/10.

Front Squat

5 x 4 x 75%

SO 3:00

EMOM 20

Even : Clean Pull + Power Clean + Push Jerk, Climbing Heavy
Odd : Row 10 Cal

AMRAP 15

12 Box jump overs
12 Deadlift
9 Bar faciing Burpees
9 Hang power cleans
6 bar muscle Ups
6 Push Jerks

60kg

110 min
WU for 15 min

1.Back squat
5x5x75 %
- 67.5 kg

2.Conditioning
A. FT, IGYG:
50 DB thruster 2x10 kg
50 cal ski erg
50 DB snatch 17.5 kg
50 cal AB
50 rev. lunges 2x15 kg
Time: 12.58

B. AMRAP20:
15 KB deadlifts 2x14 kg
20 squat jumps
15 KBS 16 kg
15 push ups
8+8 KB snatch 12 kg
Rest 1 min b.r.
Times: 3.20, 3.05, 3.00, 2.57, 3.10

3.Core
Tabata sit ups

120 min
WU for 20 min

1.MU
- Drills
- 20x1

2.Conditioning
EMOM16:
1) 40 DU
2) 4 squat snatch 35 kg
3) 8 cal bike
4) 10 pull ups

Rest day

30 min
90 s. run/60 s. walk
4.3 km, 7.12 min/km

90 min
Aerobic work for 90 min:
10 min row
10 min bike
HR 130/153